Ideal Weight for Women by Height and Body Type
The question "what should I weigh?" is one of the most searched health questions — and one of the least straightforward to answer. Ideal weight formulas give you a number, but the honest answer is that healthy weight is a range, and where you sit within that range depends on factors the formulas do not measure.
This article covers the formula-based estimates for women, a practical reference table by height, and what actually matters beyond the number. The Ideal Weight Calculator uses all four major formulas and shows you the average as a starting reference.
Formula Estimates for Women
Four clinical formulas are widely cited for ideal body weight. All were developed for medical purposes — originally for drug dosing, not as fitness targets. Each gives a slightly different answer:
Hamwi (1964): 45.5 kg for 5 feet, plus 2.2 kg per inch above 5 feet
Devine (1974): 45.5 kg for 5 feet, plus 2.3 kg per inch above 5 feet
Robinson (1983): 49 kg for 5 feet, plus 1.7 kg per inch above 5 feet
Miller (1983): 53.1 kg for 5 feet, plus 1.36 kg per inch above 5 feet
The formulas agree most closely for shorter women and diverge as height increases. The range between the lowest (Hamwi) and highest (Miller) estimate at 5'6" is about 9 kg — which is a wide spread for a single data point.
Ideal Weight Reference Table for Women
This table shows the average of all four formulas and the approximate healthy BMI range (18.5–24.9) for comparison.
| Height | Formula average | Healthy BMI range |
|---|---|---|
| 4'10" (147 cm) | 42–44 kg | 40–56 kg |
| 4'11" (150 cm) | 43–46 kg | 41–57 kg |
| 5'0" (152 cm) | 45–48 kg | 43–60 kg |
| 5'1" (155 cm) | 47–50 kg | 44–62 kg |
| 5'2" (157 cm) | 49–52 kg | 46–64 kg |
| 5'3" (160 cm) | 50–54 kg | 47–66 kg |
| 5'4" (163 cm) | 52–56 kg | 49–68 kg |
| 5'5" (165 cm) | 54–57 kg | 50–70 kg |
| 5'6" (168 cm) | 55–59 kg | 52–72 kg |
| 5'7" (170 cm) | 57–61 kg | 54–74 kg |
| 5'8" (173 cm) | 59–63 kg | 56–76 kg |
| 5'9" (175 cm) | 60–65 kg | 57–79 kg |
| 5'10" (178 cm) | 62–67 kg | 59–81 kg |
| 5'11" (180 cm) | 64–69 kg | 61–83 kg |
| 6'0" (183 cm) | 65–71 kg | 62–86 kg |
Note: The formula average and the healthy BMI range are different calculations. The healthy BMI range is wider because it spans from underweight-adjacent to just below overweight.
What "Body Type" Actually Means for Weight
The phrase "body type" often refers to frame size — whether you have small, medium, or large bones. Frame size affects what a healthy weight looks like at a given height.
A practical way to estimate frame size is the wrist circumference method:
- Measure your wrist at the narrowest point
- For women 5'2" or under: small frame < 14 cm, large frame > 14.5 cm
- For women 5'2"–5'5": small frame < 15.5 cm, large frame > 16 cm
- For women over 5'5": small frame < 16.5 cm, large frame > 17 cm
If you have a large frame, the upper end of the healthy BMI range and formula estimates is more appropriate. If you have a small frame, you may feel best at the lower end. The adjustment is roughly ±10% around the average.
Why Muscle Mass Changes Everything
The formulas and BMI ranges do not distinguish between fat and muscle. Two women who are both 5'5" and 57 kg can have completely different body compositions:
- One might have 22% body fat — lean and athletic
- Another might have 32% body fat — within "normal" BMI but with less muscle
The woman with 32% body fat would not benefit from weighing less if the loss came from muscle. She would benefit from gaining muscle, which could actually push her weight up while improving health.
For women who exercise regularly or who have been strength training for some time, ideal weight formulas consistently underestimate the healthy weight. The BMI Calculator has the same limitation — it does not account for body composition.
If body composition is a concern, a body fat percentage measurement gives more actionable information than a weight target. Healthy body fat percentage for women is generally considered to be 20–30%, with athletic women often in the 15–22% range.
Age and Ideal Weight
The four formulas do not include age as a variable. But research consistently shows that slightly higher BMIs (25–27) are associated with better health outcomes in older adults, particularly over age 65.
Muscle mass naturally declines with age — a process called sarcopenia. Older women who weigh slightly more than their "ideal weight" by formula may be carrying appropriate amounts of muscle, not excess fat. Losing weight in later life without preserving muscle can make this worse.
For women under 40, the formula estimates are reasonably applicable as directional targets. For women over 50, the healthy BMI upper end is probably a more appropriate reference than the formula single-point estimates.
A More Useful Way to Think About Weight Goals
Rather than targeting a specific number on a scale, most health practitioners now suggest focusing on:
Waist circumference: A waist measurement over 80 cm for women is associated with higher cardiovascular risk, regardless of total weight. This is a more direct measure of metabolic risk than BMI or ideal weight formulas.
Trend, not absolute value: Gradual weight loss (0.25–0.5 kg per week) with maintained or improved energy levels and fitness indicates you are losing fat rather than muscle. The number matters less than the direction and composition of the change.
How you feel and function: Chronic fatigue, poor recovery from exercise, and constant hunger at a given weight are signals that the target may be too low for your body. These are worth taking seriously rather than pushing through.
The Ideal Weight Calculator gives you the formula estimates as a starting reference. The BMI Calculator and Body Fat Calculator add more context. Together they give you a broader picture than any single number.
